Chickpea Tikka Wrap is a delicious, filling, and wholesome high-protein vegetarian wrap packed with smoky, spiced chickpeas, a refreshing herby yogurt spread, and crunchy vegetables, all rolled into soft flatbread.
It is quick to make, hearty, and perfect for busy weeknights, healthy lunches, or meal prep. Plus, it is a vegetarian meal that can also be made vegan and gluten-free with slight adjustments, so it’s a total winner.
Incorporate ancient grains like amaranth or emmer for a nutrient-rich and distinct grain component.
Table of contents
Whether you are craving tikka masala, a spicy chickpea wrap, a satisfying meal, or just looking for a protein-packed vegetarian wrap recipe, this recipe is perfect for you.
About the Recipe
This Chickpea Tikka Wrap is a delicious take on tikka-style dishes. It features the bold flavors of Indian street food, all packed into a simple homemade wrap. It is the ultimate quick chickpea wrap recipe that is smoky, tangy, crunchy, and full of flavor.
Make it as a protein-packed veg wrap, a spicy chickpea wrap, or a vegan chickpea wrap; it will surely impress. It is a quick and easy high-protein recipe that comes together in no time.
All you need to do is prepare the marinade, add the canned or boiled chickpeas, and let them marinate for 30 minutes to 1 hour.
Here, chickpeas are marinated in a spicy yogurt mix (similar to paneer tikka; a popular Indian dish made with marinated cheese cubes), then pan-fried until crisp and smoky. Then they are layered on a paratha (an Indian flatbread)/tortilla or any flatbread with a creamy and herby mint-cilantro spread, lettuce, carrots, cabbage, and pickled onions.
It is an easy-to-customize wrap recipe; you can use homemade paratha (an Indian flatbread), store-bought tortilla, or any other flatbread of your choice. I used homemade plain paratha because it is an Indian inspired dish, but you can go with anything you have on hand. It is the beauty of this simple vegetarian wrap recipe.
As I mentioned earlier, it is naturally vegetarian and can easily be made into a vegan chickpea wrap by using dairy-free yogurt. Also, to make it gluten-free, use a gluten-free flour blend to make paratha (an Indian flatbread), or just use store-bought gluten-free flatbread.
You can also customize it with different sauces or vegetables to create your own version—for example, a spicy chickpea wrap or a creamy tikka masala wrap, where the sauce features classic tikka (marinated and grilled) flavors.
What I love most about this easy chickpea wrap recipe is that it’s perfect for meal prep. You can marinate the chickpeas a day in advance, and when you are ready to eat, simply cook them in a pan or oven, they’ll be ready to assemble in minutes.
Everything comes together in under 30 minutes, which makes it an easy weeknight meal recipe that’s as satisfying as it is flavorful.
So are you excited to try this fun and indulging recipe? Try it once, and it will become your favorite tikka wrap for busy days.
Let’s learn more about it!
Why You’ll Love the Recipe
This Chickpea Tikka Wrap
✔ is quick & easy to make
✔ is ready in under 30 mins
✔ is protein-packed
✔ is filling & wholesome
✔ is easily customizable
✔ can be made with parathas, chapatis, or tortillas
✔ is perfect for meal prep
✔ is bursting with flavor
✔ is smoky, tangy, fresh, and crunchy.
Ingredients
For the Marinade
• Hung curd - Strained yogurt, also known as hung curd, is thick and creamy. It serves as the base of the marinade, helping to coat the chickpeas and giving them a rich, creamy texture.
• Chickpeas – The star ingredient of this recipe, chickpeas add high protein and fiber, making the wrap hearty and filling. You can use either boiled or canned chickpeas.
• Roasted gram flour (besan) – Adds a nutty flavor and helps bind the marinade.
• Mustard oil – This traditional oil is used in tikka recipes to add a sharp, smoky flavor. If you don’t have mustard oil, you can substitute it with any oil you have on hand.
• Kasuri methi – Crushed and dried fenugreek leaves bring earthy, slightly bitter notes to this tikka recipe. It is one of those flavor makers that make the tikka taste great.
• Lemon juice – Adds freshness, tang, and balances the spicy notes.
• Ginger-garlic paste – An essential aromatic that adds depth, warmth, and a distinctive aroma. You can use homemade or store-bought ginger-garlic paste; both work well.
• Spice powders – I use a blend of red chili, cumin, amchur, chaat masala, garam masala, black pepper, and turmeric powder. These spices form the backbone of tikka flavor, adding depth, tang, and complexity.
• Salt – Enhances all the flavors, you can use any type of salt you prefer.
For the Herby Spread
• Yogurt – I use Greek yogurt to make the spread creamy and protein-rich. Regular yogurt also works well.
• Mint-cilantro chutney – For a fresh, herby, and zesty touch, I add mint-coriander chutney. It balances the smoky chickpeas. For different flavors, you can also use coriander chutney, avocado chutney, green mango chutney, or even peach chutney in this spread.
For the Wraps
• Dough – For making paratha or flatbread, I use homemade roti dough. This creates a soft base to hold everything together. You can make plain paratha with this dough, or use roti, tortillas, garlic naan, or any other soft flatbread for this recipe.
• Oil or ghee – Used to cook the flatbreads until golden. For parathas, you can use oil, ghee, or butter.
• Toppings – I use lettuce leaves for crunch and freshness, carrot juliennes for a sweet and crisp texture, sliced cabbage (purple or green) for crunch and color, and pickled onion rings for tangy, sharp richness.
• Sauce – I top the wrap with mayonnaise and ketchup for a creamy and sweet touch, but any sauce is optional in this recipe.
How to Make Chickpea Tikka Wrap
Making this chickpea tikka wrap is simple and easy. All you need to do is prepare the marinade, add the chickpeas, coat them in the spicy yogurt mixture, and let them marinate for 30 minutes to 1 hour so the flavors soak in.
Next, make the herby spread by mixing yogurt and mint-cilantro chutney together until smooth and creamy. Store it in the refrigerator until ready to use.
After that, cook the flatbreads by rolling out the dough balls into discs, applying oil and sprinkling flour. Fold them into spirals, re-roll, and cook on a hot tawa until golden spots appear.
Cook the chickpeas in a pan with a little oil over medium-high heat until they are slightly crisp and charred.
Finally, assemble the wraps by spreading the herby yogurt on warm flatbread. Top with lettuce, carrots, and shredded cabbage. Spoon in the smoky chickpeas and add pickled onions. Drizzle with mayonnaise or ketchup if desired, roll up, and enjoy a warm, filling, and comforting protein-rich vegetarian meal.
Variations
Tikka Masala Wrap
For curry-style creaminess, use the sauce from a paneer tikka masala recipe and drizzle it over the chickpea tikka wrap instead of mayonnaise and ketchup.
Spicy Chickpea Wrap
To make a spicier chickpea wrap, you can use chili crisp, chili oil, harissa seasoning, or even a few drops of hot sauce.
Greek Chickpea Wrap
Swap the chutney for tzatziki and add olives and cucumbers.
Vegan Chickpea Wrap
To make a vegan wrap, use dairy-free yogurt and, if adding mayonnaise, choose a dairy-free version or simply omit it.
Serving Suggestions
Just like most wraps, it tastes best when served warm right after assembling to maintain freshness. You can pair it with garlic chutney or chickpea salad.
You can simply enjoy them as they are or slice them into halves or quarters for party snacks or appetizers. They are also wonderful as a grab-and-go lunch or quick dinner.
Storage Suggestions
You can store marinated chickpeas in the refrigerator for up to 2 days.
Cooked chickpeas can be stored in an airtight container for 3 days. When you want to assemble the wrap, just cook them in a pan.
Herby spread keeps well in the fridge for 2–3 days. You can also make the mint cilantro chutney 3-4 days in advance and mix it with yogurt right before assembling.
Wrap assembling: It is advised to assemble the wraps fresh for 3-4 hours before eating for best texture nad flavour.
Homemade parathas can be made in advance and stored in the refrigerator for up to 2 days. To store, wrap the stack in a plastic wrap with parchment paper between each paratha, and store.
Tips & Tricks to Make the Best Chickpea Tikka Wrap
-
Marinade: For maximum flavor, marinate the chickpeas for at least 30 minutes to 1 hour. You can also marinate them overnight for deeper flavor.
-
Onions: Pickled onions add the beautiful color and tangy restaurant style taste. So don’t skip the pickled onions, brighten up the overall taste of the wrap and give them street-food-style punch.
-
Meal prep: For meal prep, you can keep chickpeas, green spread, flatbread, and veggies ready, and assemble them fresh.
-
Veggies: I have used onion, carrots, cabbage in this recipe. You can also use other veggies like Add cucumbers, bell peppers, or avocado slices for extra fiber, flavour and color.
-
Customize: For a spicier chickpea wrap, you can add extra chili powder, or add harissa paste.
-
Vegan: For a vegan chickpea wrap, make sure to swap dairy yogurt with coconut or soy yogurt.
-
Flatbreads: I have made homemade paratha for this wrap, but you can also use store-bought tortillas or frozen parathas for a quicker chickpea wrap version.
-
Oven roasting: For a crunchier texture, you can roast them in the oven.
Chickpea Tikka Wrap (Step-by-step photo instructions)
Prepare the Marinade
- In a bowl, whisk hung curd, gram flour, mustard oil, kasuri methi, oil, and all powdered spices. Add boiled chickpeas and turmeric powder, and coat well. Then add ginger-garlic paste and more salt if needed. Mix until well combined. Cover with plastic wrap, and chill for a minimum of 30 minutes to 1 hour.
Make the Herby Spread
- In a mixing bowl, add yogurt and mint-cilantro chutney. Mix until smooth, then store in the refrigerator until ready to use.
Prepare the Flatbreads
- Place a dough ball on the working surface. Dust with dry flour, and roll into a 7–8 inch diameter disc. Spread some oil, and sprinkle with dry flour. Start rolling the flatbread from one side into a log. Roll it like a cinnamon roll.
- Dust the dough ball with dry flour again and roll it out into a flatbread of the desired size. Heat a tawa or griddle on medium heat. Once hot, place the flatbread on it. Cook on one side for 1–2 minutes until bubbles form. Flip, drizzle with oil, and spread it evenly. Cook both sides until golden spots appear. Remove from the pan and set aside. Repeat with the remaining dough.
Cook the Chickpeas
- Heat 2 tablespoon oil in a pan. Add marinated chickpeas and cook on medium-high heat until slightly crisp and charred. Remove from heat.
Assemble the Wraps
- Place a warm paratha/tortilla/flatbread on a wooden board or plate. Spread green herby yogurt. Add lettuce, carrots, and cabbage.
- Spoon in cooked chickpea tikka and top with pickled onions. Drizzle mayonnaise and ketchup if desired. Roll into a wrap and serve immediately.
Recipe Card
Chickpea Tikka Wrap [Recipe]
★★★★★
(Rating: 5 from 7 reviews)
| Prep time 🕐 | Cook time 🕐 | Total time 🕐 |
|---|---|---|
| 30 mins | ||
| Category ☶ | Cuisine ♨ | Serves ☺ |
| Lunch | Indian | 6 |
| Nutrition Info ⊛ | Serving size ⊚ | |
| 390 calories | 1 |
INGREDIENTS
For Marination
- ½ cup hung curd
- 2 tablespoons roasted gram flour (besan)
- 1 tablespoon mustard oil (or any other oil)
- 1 tablespoon ginger-garlic paste
- ½ teaspoon turmeric powder
- 1 teaspoon red chili powder, or to taste
- 1 teaspoon cumin (jeera) powder
- 1 teaspooon dried mango (amchur) powder
- 1 teaspoon chaat masala
- 1/2 teaspoon garam masala
- 1/2 teaspoon ground black pepper
- 1 tablespoon crushed kasuri methi
- 1 tablespoon lemon juice
- 3 cups boiled or canned chickpeas
- Salt, to taste
For Cooking Chickpea
- 2 tablespoon oil
For Flatbread
- 2 cups chapati dough
- Dry flour, for dusting
- Oil or ghee, for cooking
For Green Herby Spread
- 1 cup Greek or plain yogurt
- ¼ cup mint-cilantro chutney
For Serving
- 6 parathas/chapatis/tortillas
- Green herby spread
- Lettuce leaves
- Carrot juliennes
- Purple or green cabbage
- Pickled onion rings
- Mayonnaise (optional)
- Tomato ketchup (optional)
INSTRUCTIONS:
Prepare the Marinade
- In a bowl, whisk hung curd, gram flour, mustard oil, kasuri methi, oil, and all powdered spices. Add boiled chickpeas and turmeric powder, and coat well. Then add ginger-garlic paste and more salt if needed. Mix until well combined. Cover with plastic wrap, and chill for a minimum of 30 minutes to 1 hour.
Make the Herby Spread
- In a mixing bowl, add yogurt and mint-cilantro chutney. Mix until smooth, then store in the refrigerator until ready to use.
Prepare the Flatbreads
- Place a dough ball on the working surface. Dust with dry flour, and roll into a 7–8 inch diameter disc. Spread some oil, and sprinkle with dry flour. Start rolling the flatbread from one side into a log. Roll it like a cinnamon roll.
- Dust the dough ball with dry flour again and roll it out into a flatbread of the desired size. Heat a tawa or griddle on medium heat. Once hot, place the flatbread on it. Cook on one side for 1–2 minutes until bubbles form. Flip, drizzle with oil, and spread it evenly. Cook both sides until golden spots appear. Remove from the pan and set aside. Repeat with the remaining dough.
Cook the Chickpeas
- Heat 2 tablespoon oil in a pan. Add marinated chickpeas and cook on medium-high heat until slightly crisp and charred. Remove from heat.
Assemble the Wraps
- Place a warm paratha/tortilla/flatbread on a wooden board or plate. Spread green herby yogurt. Add lettuce, carrots, and cabbage.
- Spoon in cooked chickpea tikka and top with pickled onions. Drizzle mayonnaise and ketchup if desired. Roll into a wrap and serve immediately.
WATCH RECIPE VIDEO: Click the play button and video will load ...
NOTES:
- For meal prep, you can keep chickpeas, green spread, flatbread, and veggies ready, and assemble them fresh.
- For a vegan chickpea wrap, make sure to swap dairy yogurt with coconut or soy yogurt.
If this recipe helped you, then please spread the word by sharing and subscribing to us on YouTube to get more such Recipe Videos.
Your feedback is so helpful for me and other My Ginger Garlic Kitchen readers. So, for Facebook and Instagram, please mention @MyGingerGarlicKitchen or #mygingergarlickitchen. I would love to see your photos. :)
Author: Anupama
Recipe Source Link: https://www.mygingergarlickitchen.com/chickpea-tikka-wrap/
